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Tuesday, February 13th: CrossFit

12
Feb

Tuesday, February 13th: CrossFit

Alpine CrossFit – CrossFit

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THROWBACK TUESDAY to last years In-House Team Points. That Yeti Squat was dominant BUT it’s a new year and a new Open…

Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Metcon

Metcon (3 Rounds for time)

E5MOM x 15=

30/20 Calorie AB

15 Burpee’s to 6in Target (Each Round for Time)

Strength (not for time)

A1: DB Single Arm Bench Press (12-12-12)

(Tempo: 3211)

A2: Ring Rows (ME-ME-ME)

Tempo: 31×2

Cool Down

Metcon (No Measure)

Cool-Down:

Couch Stretch x 90s ea. Leg

Accumulate 90s Bridge Position

Extra Gains

CrossOvery Recovery Series (1 Series)

Proceed Through the Recovery Circuit on the CrossOver Symmetry Chords.

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